Most of the questions I get at the gym from clients and curious bros in the locker room pertain to my diet and supplement routine.
Therefore, rather than repeat myself on a daily basis, I decided I would tackle those questions with a post, and kill two birds with one stone.
Before I begin, please keep in mind that this isn’t particularly a “fat loss” diet.
I’m pretty satisfied with my current body fat level, and I eat more for maintenance and performance now.
I try my best to limit my consumption of wheat and dairy.
I have no idea how many calories I eat per day.
If you’ve trained with me in the past or have read any of my posts, you know that I’m not big on supplements.
I believe you should be able to get the majority of your nutritional needs from your diet.
If you’re eating a whole food diet based on a wide variety of fruits and vegetables, organic meats and fish, eggs, nuts, and seeds, you shouldn’t need much in the form of a pill or powder.
With that being said, if you are training hard and performance and recovery are priorities, I do recommend a handful of supplements that will not only enhance your health and well being, but also help you achieve “G Status” in the weight room.
While this routine might change from time to time, as of February 24, 2015, this is what my diet and supplement routine looks like:
Green Vibrance is a whole food greens powder loaded with antioxidants, vitamins, minerals, phytonutrients, probiotics, and digestive enzymes; I consider this my nutritional “insurance policy.”
Liquid Light is a raw plant based fulvic acid supplement loaded with electrolytes and over 72 trace minerals; if you’re a hard training athlete and sweat daily I definitely recommend this one.
5:15 am: 2 cups organic black coffee.
Between 8:30 and 9:30 am: I have 3 scrambled eggs and a green juice – I usually go with either Suja’s Mighty Greens or their Uber Greens – not for any particular reason other than they are available at the Publix I go to, and they are relatively low in sugar.
I’ll also have a serving (1 pill) of Dr. Murray’s Ultra Strength RX Omega 3’s.
11:30 am: 1 serving of SunWarrior protein in 8 oz’s of unsweetened almond milk with 1 serving of fruit, usually a banana.
1:30 pm (pre -workout meal): 1 cup of gluten free oats (uncooked) with a half cup of blueberries, 1-2 tbs of raw almond butter, and another serving of fish oil.
3:00 pm: 1 shot of espresso, or another cup of black coffee.
3:30 pm (intra-workout): 1 serving of Natural Aminos by Nutriforce in 12 oz’s of water.
5:00 pm (post-workout): 1 serving Reserveage Whey protein in 8 oz’s of almond or organic whole milk.
Between 6:30 and 7:30 pm: This is my biggest meal of the day; I’ll have anywhere from 12-16 oz’s of animal protein, 2-3 cups of jasmine rice, and about a cup of steamed veggies depending upon my appetite and workload for the day.
I’ll have my last serving of fish oil with this meal as well.
This is my schedule about 99% of the time during the work week.
Obviously, on Saturday and Sunday it changes up a bit.
While I still follow the same template of eating light during the day and having my biggest meal in the evening, I tend to not eat as frequently.
This is probably just because I am not awake as early, and while I do workout on Saturday, Sunday is usually my rest day for the week, so I’m not as hungry and therefore don’t need to eat as often.
Also, I tend to relax a bit from Saturday evening to Sunday evening as far as the diet is concerned.
I try to eat out about once a week and when I do I usually do so within this period, eating whatever I feel like.
Some of you might call this a “cheat” meal or day, I just call it living life.
Remember that I’m pretty much in “maintenance mode” as far as my body composition is concerned.
I’m happy with how I look, and, more importantly, with how I feel.
I truly love training 3-4 days per week, and at this point I eat to fuel my workouts so that I can improve every day and have fun doing it.
If you feel that you have body fat to lose you’ll want to be more strict with your diet.
Your food choices will remain pretty similar to mine except that you’ll want to keep a rough count of your caloric intake, and make sure that you’re not overeating.
If your goal is to build muscle, you’ll eat almost exactly like I do except that you’ll want to make sure that you ARE overeating – usually about 500 more calories per day than you’re burning.
This is my approach to eating.
It’s not complicated, and I eat whenever I’m hungry.
I enjoy every single thing I eat, and I go to bed at night satisfied and never hungry.
Remember that while food choices and calories matter, meal timing and frequency are a matter of preference.
The only thing I will say is that if your goal is to stay lean and/or lost body fat, you’ll want to eat most of your starchy carbs around your workout, and in the evenings as I do.
Besides that little tidbit, you should set up your daily routine the way you feel comfortable, and don’t let anyone tell you that you need to eat at a certain time of the day.
The only thing you’ll need to make sure of is that you are eating whole natural foods, and that you are consistent in doing so.
I hope this post helps out, and hopefully gives you an idea of how you’ll want to set up your nutritional and supplemental template.